Day 166

A.) Three Rounds, not for time of:

Double Unders x 50

Handstand Hold x 30s

Banded Good Morning x 12

B.) Every minute, on the minute, for 8 minutes:

Front Squat x 2 @ 80%

C.) Every 2 minutes, for 10 minutes (5 sets) of: 

Deadlift (8-6-4-2-2)

Set 1: 50% x 8 

Set 2: 60% x 6

Set 3: 70% x 4

Set 4: 80% x 2

Set 5: 85% x 2

D.) “Angie”

For Time: 

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Anyone Ever Have Sugar Cravings? by: Angie Fenstermaker

Glutamine is an amino acid that helps build and maintain muscle and we commonly associate glutamine to weight lifting and/or body builders (it helps reduce muscle deterioration).

BUT... 

Glutamine may also help reduce cravings for sugar and refined carbs. Glutamine has a stabilizing effect on blood sugar levels: “when the levels are low, glutamine suppresses insulin to prevent further decline of the sugar levels.” It also stimulates the release of glycogen to help increase the blood sugar to normal levels. Another added bonus: Glutamine can increase our naturally occurring growth hormones! The fountain of youth!

- Angie Fenstermaker

Want more from Angie? Check her out at any of these places: 

Website: Angiesway.net

Facebook: Angie's Way Nutritional Consultants

Facebook: Angie's Angels

E-Mail: Angieswaynutrition@gmail.com

Phone: (484)515-9836

Food That Help Burn Fat: Angie Fenstermaker

After consuming food, energy is required to process it. This increase in metabolic rate is referred to as the ‘Thermic effect’ of food or ‘Diet induced thermogenesis’ (DIT). Planning meals based on this concept may help you to lose and control weight. Diet induced thermogenesis is one of three components of daily energy expenditure and although it is the smallest component, it could play a role in the management of weight control/weight loss through elevating metabolic rate, since different foods require varying amounts of energy for digestion. 

Fat burning foods: 

Fish 

Poultry 

Wild game(e.g., bison, buffalo, elk) 

Grass fed, lean beef 

Egg Whites 

Green tea 

Coconut oil 

Cruciferous vegetables and leafy green vegetables 

Red hot peppers 

Berries 

Grapefruits 

To boost metabolism, incorporate more of these foods into your real food eating regime!

Chocolate Apple Oatmeal Protein Bars: by Angie

 

Gluten free, and with REAL Ingredients, of course! 

Ingredients: 

• 2 cups gluten free rolled oats 
• 1/2 cup natural nut butter (You can use any type of nut butter you prefer.) 
• 1 tbsp coconut oil 
• 1 tbsp ground flaxseed 
• 4 scoops chocolate protein powder 
• 3/4 cup unsweetened organic applesauce 

Directions: 

1. Line an 8" square baking dish/pan with parchment paper (wax paper will also work if you do not have parchment paper on hand). He & She Tip: I trimmed my parchment paper to fit and put one strip going longways and one strip sideways. 

2. Warm the nut butter and the coconut oil in the microwave for 15-20 seconds to soften. 

3. Combine all ingredients in a medium-sized bowl. Mix using hands or a spoon until well blended. 

4. Pour mixture into lined dish and smooth with the back of a spoon until even. 

5. Place in freezer for 45 minutes. Remove from freezer, lifting parchment paper and bars out of the pan and place on a flat surface. Using a pizza wheel, cut into 8 bars. 

Serve. EAT CLEAN, LIVE LEAN!

Can I drink alcohol and still achieve my fitness goals?

CAN I DRINK AND STILL ACHIEVE MY PHYSIQUE GOALS? ALCOHOL/WINE SLOWS THE PROCESS BY WHICH YOUR BODY BURNS FAT!

by: Angie Fenstermaker 

Sure...like dark chocolate, wine does offer some health benefits BUT also offers a halt in losing weight! If you are simply looking to lead a healthy lifestyle, then do not move forward with this post. But, if you are looking to lead a healthy lifestyle AND progress with your weight loss/physique goals, continue to read:) I pick on wine because I am most often asked about it or hear people say "but wine has health benefits to it." Regardless, alcohol calories you consume aren't stored. Instead, they're converted to acetate, a type of fuel that the body burns quickly. As a result, you burn off your alcohol calories before you burn the fat you are trying to eliminate by increasing your exercise and cutting back on your food intake. You can work wine into your healthy lifestyle, but to do so, you'll have to account for the calories. (However, for more extreme goals, such as a figure/fitness competition, alcohol should be completely nixed -‐to a competitor’s physique, alcohol is extreme poison)! And don’t think you can make up the damage, by doing extra gym time! That first sip has already caused damage and has halted progress. Unlike a fatty reward meal that has some benefits to the metabolism, alcohol has zero.

Alcohol/Wine is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for PERMANENT FAT STORAGE in the body. When one is taking on a healthier lifestyle, working towards weight loss goals, I do believe that nothing should be completely nixed. This would not be lifestyle otherwise. When it comes to wine/alcohol though, you just need to be aware of the potential it has in slowing weight loss progress. In order to still enjoy some vino, AND achieve goals, I recommend to save it to one night a week, preferably a weekend night, after you've had a nice long consistent week of clean eating!